Starting keto or low-carb living is empowering—but only if you know what’s really in your food. If you don’t read nutrition labels, hidden carbs can sneak in and sabotage your goals. That “low carb” snack bar or zero-sugar drink might not be so innocent once you look closer. So how do you make sense of it all?
In this article, you’ll learn how to read nutrition labels and spot hidden carbs quickly and confidently, whether you’re shopping at the store or eating on the go.
Why You Must Read Nutrition Labels: Hidden Carbs Are Everywhere
When it comes to keto, it’s not enough to trust marketing claims like “net carbs” or “sugar-free.” Food manufacturers often play with numbers. They list small serving sizes, subtract questionable ingredients like maltitol, or hide sugars under different names. If you’re serious about staying in ketosis, you must learn to read nutrition labels hidden carbs and all.
For example, maltitol—a sugar alcohol used in many “low carb” snacks—has a glycemic index of 35. That means it spikes your blood sugar nearly as much as table sugar. But many labels count it as zero. The same goes for fibers like IMO (isomalto-oligosaccharides), which still impact glucose levels in many people.
Reading past the bold claims and into the fine print is what separates informed eaters from frustrated dieters. And don’t forget, the FDA allows rounding: if something has less than 0.5 grams of carbs per serving, it can legally be labeled as zero. But five servings of “zero” add up fast.
Step-by-Step: How to Read Nutrition Labels and Spot Hidden Carbs
1. Start with Serving Size
Always begin by checking the serving size. Everything else on the label—carbs, calories, fats—is based on this. If a snack says 2g of carbs per serving but has 3 servings per package, you’re really eating 6g.
2. Look at Total Carbohydrates
This includes all sugars, fibers, and starches. From here, you can start calculating net carbs, which are total carbs minus certain fibers and sugar alcohols—but only the ones that are keto-safe.
3. Subtract Only Trustworthy Ingredients
To find accurate net carbs, subtract:
- Dietary fiber (if it’s naturally occurring, like from veggies or nuts)
- Erythritol or stevia (don’t affect blood sugar)
Do not subtract:
- Maltitol
- IMO fibers
- Any ingredient you don’t recognize
This step is where most hidden carbs live—misleading subtractions that make a label look better than it is.
4. Scan the Ingredient List for Red Flags
Words ending in “-ose” (like dextrose or maltose), tapioca starch, rice syrup, or even “natural sweetener” can all spike blood sugar. If you see more than one of these, think twice.
5. Use Apps to Cross-Check Hidden Carbs
Apps like Carb Manager help you scan or search labels instantly and spot ingredients that are often misunderstood. You can also look up restaurant meals and brand products before you eat.
Common Traps: Where Hidden Carbs Lurk
Even if the label looks safe, be cautious with:
- Sauces & dressings: BBQ, ketchup, and even “sugar-free” dressings can hide 3–5g of carbs per tablespoon.
- Shredded cheese: Sometimes dusted with starch to prevent clumping.
- Meats & deli items: Glazed, cured, or processed meats often contain sugar.
Fast food is especially tricky. A grilled chicken sandwich without the bun might sound keto-safe, but marinades or seasoning blends could contain added sugars. Be sure to read nutrition labels hidden carbs before trusting “keto-friendly” tags.
Final Thoughts: Read, Learn, and Stay Keto-Smart
When you’re on keto, every carb counts. That’s why it’s essential to read nutrition labels and spot hidden carbs consistently—at home, in restaurants, and even with products labeled “zero carb.” Take the extra 10 seconds to flip that package over, calculate net carbs properly, and double-check suspicious ingredients.
Understanding what goes into your body is the difference between frustration and success on a low-carb journey. Make label reading a habit, not a chore. It’s one of the simplest tools you can use to stay in control—and stay in ketosis.